Running Tips From A Pro

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Running Tips From A Pro

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During the City Fit Girls Fitness Retreat , I attended a running workshop.  As my right meniscus is healing,  I have a great aspiration to run again. I’d like to train for a half marathon and finish injury free. This running clinic gave me some great tips and direction on where to take my training program focus to.

What I learned From running Pro Leslie:

  • Know what to wear for running.  The proper gear is very important.  when you run your body increases 15-20 degrees higher.
  • Change your running shoes every 300 miles.  It is important to get fitted for the proper running shoe to prevent injuries and foot pain.
  • A remarkable tip was how to know how old a running shoe is before you buy it.  Look at the last two #’s of the serial # on the tongue.  It will have a date on it.  DO NOT BUY shoes that are more than a year old. Shoes that sit on the shelve looses there stability. Great tip to know.  Just because they are inexpensive doesn’t mean you are getting a great deal.  You could be buying your way into a pain in the butt literally.
  • Properly fuel for the type of run you will do.  When running a 5K which is generally 40 minutes or less your post workout meal the night before is good fuel.
  • When running longer than 45 minutes you need carbs. when doing hill or speed work you need carbs.  Honey is a fast acting protein and great for long distance runs.
  • A great running light snack. peanut butter and honey on a whole grain bread.
  • It is always idea to carb load systematically the week before. Example The Broad Street Run.  This is something new I tried this year.  I feel most times that I carb load the night before that my nervous system has burned off all those carbs in anticipation to get the race over with.  Just hypothetically thinking.
  • Potassium and sodium are needed after your long runs.

Training Focus TIPs I walked away with from this running clinic:

  • PR (personal Record) races you must train for.
  • Tempo/ Interval runs are mean to help you run faster.  The most effcient way to run faster is to challenge the lactic threshold to sustain it!
  • Running is 10% physical and 80% mental.
  • The long run is meant to build endurance being on your feet and should be 1 minute slower than race day pace.
  • Cross Training exercise Plyo, dead-lifts, planks and core strengthen moves.

DO YOU HAVE ANY EXPERT TRAINING TIP YOU CAN SHARE THAT HAS HELPED YOU BE THE RUNNER YOU ARE TODAY!

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